Endurance training
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Endurance training is the act of exercising to increase endurance. The term endurance training generally refers to training the aerobic system as opposed to the anaerobic system. The need for endurance in sports is often predicated as the need of cardiovascular and simple muscular endurance, but the issue of endurance is far more complex. Endurance can be divided into two categories including: general endurance and specific endurance. It can be shown that endurance in sport is closely tied to the execution of skill and technique. A well conditioned athlete can be defined as, the athlete who executes his or her technique consistently and effectively with the least effort.[1] Key for measuring endurance are heart rate, power in cycling and pace in running.[2]
Endurance in sports
Endurance training is essential for a variety of endurance sports. A notable example is distance running events (
Physiological effects
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Fundamental for endurance training is supercompensation. Supercompensation describes the adaptation of muscles on a previous stimulus over time.[3]
Long-term endurance training induces many physiological adaptations both centrally and peripherally mediated.
Risks of excessive endurance training
The potential for negative health effects from long-term, high-volume endurance training have begun to emerge in the scientific literature in recent years.
Methods and training plans
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Common methods for training include periodization, intervals, hard easy, long slow distance, and in recent years high-intensity interval training. The periodization method was accredited to Tudor Bompa[12] and consists of blocks of time, generally 4–12 weeks each
Traditionally, strength training (the performance of exercises with resistance or added weight) was not deemed appropriate for endurance athletes due to potential interference in the adaptive response to the endurance elements of an athlete's training plan. There were also misconceptions regarding the addition of excess body mass through muscle hypertrophy (growth) associated with strength training, which could negatively effect endurance performance by increasing the amount of work required to be completed by the athlete. However, more recent and comprehensive research has proved that short-term (8 weeks) strength training in addition to endurance training is beneficial for endurance performance, particularly long-distance running.[13]
Literature describes various forms of endurance exercise
Form of exercise Method Goal Intensity Scope Recovery and compensation exercise Extensive-duration method supporting recovery lactate values below aerobic threshold no long or too extensive sessions Extensive basic endurance exercise Extensive duration and interval technique, driving game health aspects, fortification of endurance, fat metabolism exercise lactate values clearly below aerobic threshold (50-77 %) 1–8 hours Intensive basic endurance exercise within permanent load Intensive duration technique Improving cardio-vascular capabilities and use of glycogen load up to anaerobic threshold 77–85 % 30–120 minutes Intensive basic endurance exercise within interval load Extensive Interval technique Improving cardio-vascular capabilities and use of glycogen Within anaerobic threshold (not further) 20–80 minutes Competition specific intensity exercise duration technique, intensive interval technique, repetition technique, competition technique practicing specific speed within competition equal intensity within competition, within high scopes below competition intensity 50–120 % of competition scope
Devices to assess endurance fitness
The heart rate monitor is one of the relatively easy methods to assess fitness in endurance athletes. By comparing heart rate over time fitness gains can be observed when the heart rate decreases for running or cycling at a given speed. In cycling the effect of wind on the cyclists speed is difficult to subtract out and so many cyclists now use power meters built into their bicycles. The power meter allows the athlete to actually measure power output over a set duration or course and allows direct comparison of fitness progression.[14] In the 2008 Olympics Michael Phelps was aided by repeated lactate threshold measurement. This allowed his coaches to fine tune his training program so that he could recover between swim events that were sometimes several minutes apart. Much similar to blood glucose for diabetes, lower priced lactate measurement devices are now available but in general the lactate measurement approach is still the domain of the professional coach and elite athlete.
See also
References
- ISBN 978-0-9817180-2-6.
- ISBN 9781937715441.)
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- ^ )
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- ^ Potential Adverse Cardiovascular Effects From Excessive Endurance Exercise, O'Keefe et al, Mayo Clinic Proceedings, v. 87(6); June 2012
- PMID 8889111.
- S2CID 4706924.
- ^ The Triathlete's Training Bible, Joe Friel, 2nd ed, p. 28, Velo Press, 2004
- S2CID 16340630.
- ^ The Triathlete's Training Bible, Joe Friel, 2nd ed, pp 64-65, Velo Press, 2004